Seeds, sunflower seed kernels, oil roasted, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1.1 MG | 1% | |
| Thiamin | 0.3 MG | 27% | |
| Riboflavin | 0.3 MG | 22% | |
| Niacin | 4.1 MG | 26% | |
| Pantothenic acid | 6.9 MG | 139% | |
| Vitamin B-6 | 0.8 MG | 47% | |
| Folate, total | 234 UG | 59% | |
| Choline, total | 55.1 MG | 10% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 36.3 MG | 242% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 3.1 UG | 3% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 87 MG | 7% | |
| Iron, Fe | 4.3 MG | 24% | |
| Magnesium, Mg | 127 MG | 30% | |
| Phosphorus, P | 1,139 MG | 91% | |
| Potassium, K | 483 MG | 10% | |
| Sodium, Na | 3 MG | 0% | |
| Zinc, Zn | 5.2 MG | 47% | |
| Copper, Cu | 1.8 MG | 200% | |
| Manganese, Mn | 2.1 MG | 90% | |
| Selenium, Se | 78.2 UG | 142% |
Nutrition Highlights
- Excellent source of protein with 20.1g per 100g, great for muscle building and recovery.
- High in dietary fiber (10.6g per 100g), supporting digestive health.
- Good source of Iron, Fe (24% DV).
- Good source of Magnesium, Mg (30% DV).
- Rich source of Phosphorus, P (91% of Daily Value per 100g).
- Good source of Zinc, Zn (47% DV).
About Seeds, sunflower seed kernels, oil roasted, without salt
These small, flat kernels come from the center of sunflower heads and are often enjoyed as a crunchy snack or versatile ingredient. When oil-roasted without salt, they develop a rich, nutty flavor while retaining their dense nutritional profile. A 100-gram serving provides a substantial amount of protein—about 20 grams—making them a valuable plant-based protein source. They're also high in healthy fats, primarily unsaturated, which support heart health, and they deliver a notable dose of dietary fiber for digestive wellness.
Beyond macronutrients, these kernels are rich in vitamin E, an antioxidant that helps protect cells from oxidative stress, as well as minerals like magnesium, selenium, and copper. Their nutrient density makes them a smart addition to a balanced diet, though their calorie content is significant, so portion control is wise for those monitoring energy intake. In the kitchen, they can be sprinkled over salads, blended into homemade energy bars, stirred into yogurt, or incorporated into baked goods for added texture and nutrition. Their savory depth also complements grain bowls and vegetable dishes, offering both flavor and a satisfying crunch.
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